RVC – CrossFit

Primer

A: Metcon (AMRAP – Rounds and Reps)

Rx =

8 minute AMRAP of:

30 single crossovers

6 shuttle runs

Rx+ =

10 double crossovers

Strength

Week 3. (Week 5 we will Test Bench Press max)

20 minute EMOM

Min 1 – Bench Press

MIn 2 – Deadlifts

B1: Deadlift (10 sets of 3 reps across (70-75%)
)

B2: Bench Press (10 sets of 3 reps across (70-75%))